营养成分
营养成分
卡路里 | 277 | |
---|---|---|
总脂肪 | 10.5 g | |
饱和脂肪 | 2.0 g | |
反式脂肪 | 0.0 g | |
多不饱和脂肪 | 2.5 g | |
不饱和脂肪 | 5.5 g | |
胆固醇 | 0 mg | |
钠 | 272 mg | |
总碳水化合物 | 37 g | |
膳食纤维 | 7 g | |
糖 | 10 g | |
蛋白质 | 9 g |
饮食交流
2 starch, 1 vegetable, 1/2 very lean meat, 1 1/2 fat
成分
-
两茶匙橄榄油 -
1个小洋葱(切碎) -
2 medium garlic cloves (minced) -
1 medium fresh jalapeño (seeded, ribs discarded, chopped) -
3 1/2 cups fat-free, low-sodium vegetable broth -
1/4 cup creamy, low-sodium peanut butter -
1 teaspoon light brown sugar -
1/2茶匙姜粉 -
1/4茶匙盐 -
1/4茶匙黑胡椒 -
1 pound red potatoes (about 4 medium), cut into 1-inch pieces -
12 ounces frozen puréed winter squash, 比如胡桃或橡子, 解冻, or 12 ounces canned solid-pack pumpkin (not pie filling) -
10 ounces frozen chopped collard greens, 解冻 和 squeezed dry
方向
-
In a large saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion 和 garlic for 2 to 3 minutes, or until tender-crisp, stirring occasionally. 加入jalapeño搅拌. Cook for 1 to 2 minutes, or until the jalapeño is tender-crisp, stirring occasionally. -
Stir in the broth, peanut butter, brown sugar, ginger, salt, 和 pepper. Increase the heat to medium high 和 bring to a simmer, whisking occasionally to distribute the peanut butter. -
拌入土豆. 小火慢炖, 覆盖, 15分钟, or until the potatoes are tender when pierced with the tip of a sharp knife or a fork. Stir in the squash 和 collard greens. Increase the heat 和 simmer, un覆盖, for 5 minutes, or until heated through.
烹饪小技巧: For speedy cooked squash, cut a winter squash in half 和 scoop out the seeds with a spoon. Place the squash with the cut side down on a microwaveable plate. Microwave on 100 percent power (high) for 7 minutes per pound, or until tender.